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Cent$ible Nutrition Program Curriculum
Healthy Alternatives
Background Information
Background #1: Empty Calories

Each person needs a certain number of calories to keep the body functioning and to provide
energy for physical activities. Calories can be thought of as a budget and the calories in (or eaten)
should balance the calories out (used for bodily functions and physical activity).
Currently, many of the foods and beverages Americans eat and drink contain empty calories calories from solid fats and/or added sugars, also called SoFAS. Solid fats and added sugars add
calories to the food but few or no nutrients. For this reason, the calories from solid fats and added
sugars in a food are often called empty calories. Learning more about solid fats and added sugars
can help people make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some
solid fats are found naturally in foods. They can also be added when foods are processed by food
companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or
prepared.
Solid fats and added sugars can make a food or beverage more appealing, but they also can add a
lot of calories. The foods and beverages that provide the most empty calories for Americans are:
• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
• Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
• Cheese (contains solid fat)
• Pizza (contains solid fat)
• Ice cream (contains both solid fat and added sugars)
• Sausages, hot dogs, bacon, and ribs (contain solid fat)
These foods and beverages are the major sources of empty calories, but many can be found in
forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs
can be purchased. Also, people can choose water, milk, or sugar-free soda instead of drinks with
sugar. Check that the calories in these products are less than in the regular product.
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In some foods, like most candies and sodas, all the calories are empty calories. These foods are often
called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be
found in some other foods that contain important nutrients. Some examples of foods that provide
nutrients, shown in forms with and without emplty calories are: Food with some
empty calories
Food with few or no
empty calories
Sweetened applesauce
(contains added sugars)
Unsweetened applesauce
Regular ground beef (75% lean)
(contains solid fats)
Extra lean ground beef (90% or
more lean)
Fried chicken (contains solid fats
from frying and skin)
Baked chicken breast without skin
Sugar-sweetened cereals
(contain added sugars)
Unsweetened cereals
Whole milk
(contains solid fats)
Fat-free milk
Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep
intake of added sugars and solid fats low.
A small amount of empty calories is okay, but most people eat far more than is healthy. It is
important to limit empty calories to the amount that fits your calorie and nutrient needs. You can
lower your intake by eating and drinking foods and beverages containing empty calories less often
or by decreasing the amount you eat or drink.
Background #2: Fat

All fats are not created equal. Consumers need to balance types of fat just as they balance calories
and activities. Humans make some fat and also need some fat from food for the body to function
properly. However, most people consume too much total fat and too much of the less healthy fats.
There are generally four categories of fat: saturated fat, trans fat, and unsaturated fats including
polyunsaturated (PUFA) and monounsaturated (MUFA).
Most of the fats eaten should be monounsaturated (MUFA) or polyunsaturated (PUFA) fats. Oils
are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are
necessary for health—called “essential fatty acids.”
All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain
more saturated fats and/or trans fats than oils. Solid fats are fats that are solid at room temperature,
Healthy Alternatives, Background page 2
like butter and shortening. Solid fats come from many animal foods and can be made from
vegetable oils through a process called hydrogenation. Hydrogenated fats are also known as
“trans” fats. Trans fatty acids are unsaturated fats with at least one double bond in the chemical
structure making it more stable. At high levels, industry produced trans fatty acids increase heart
disease risk more than saturated fats. Saturated fats, trans fats, and cholesterol tend to raise “bad”
or LDL (low-density lipoprotein) cholesterol levels in the blood, which in turn increases the risk for
heart disease.
The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL cholesterol levels
in the blood. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol.
In fact, no foods from plant sources contain cholesterol. In addition to the essential fatty acids
they contain, oils are the major source of vitamin E in typical American diets. While consuming
some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain
about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited
to balance total calorie intake. Oils are fats that are liquid at room temperature and contain
more monounsaturated (MUFA) and polyunsaturated (PUFA) fats and less saturated fats. A few
plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for
nutritional purposes should be considered to be solid fats.
To lower risk for heart disease, it is recommended that Americans cut back on foods containing
saturated fats, trans fats, and cholesterol. Amounts of trans fat are required on labels as of 2006.
Trans fat rarely occurs in nature. They are created during food processing and are especially
common in commercially baked goods and snack foods. Trans fatty acids provide stability, product
acceptability, and are affordable.
The storage and use of oils can also impact health. Heat, light and oxygen destroy fatty acids so it
is recommended that oils be kept in dark containers and away from heat until used. PUFA’s heated
to high temperatures, especially when reheated multiple times, may create unhealthy by-products.
Fish oils contain omega-3 fatty acids. These are polyunsaturated with a slightly different
structure. These fatty acids have health benefits, particularly in reducing risks for mortality from
cardiovascular disease. Good sources include seafood, especially the higher-fat, cold-water
varieties such as mackerel, albacore tuna, salmon, sardines and lake trout. Plant sources of
omega-3 fatty acids are soybean and canola oils, flax and walnuts. Plant sources have a different
chemical structure than fish sources but are still better than consuming solid fats.
Background #3: Sugar

Sugars in moderation are part of a healthful diet. Whether naturally occurring or added, sugars
can add taste, aroma, texture, and color. Aside from their role in tooth decay, sugars have not been
directly linked to chronic health problems. However, many Americans eat large quantities of sugar
frequently, rather than occasionally.
Sugar consumption is on the rise. According to the USDA, the average American consumes 20
Healthy Alternatives, Background page 3
teaspoons of sugar a day or double the USDA’s recommendation of no more than 10 added
teaspoons a day. This does not include the sugar naturally found in milk and fruit. A 12-ounce soft
drink has about 10 teaspoons of sugar and a 2-ounce package of candy has 11 teaspoons of sugar.
Sugar consumption is easy to overdo.
Simple carbohydrates or sugars are either monosaccharides with one sugar unit or disaccharides
with two sugar units. These sugar names end in “ose,” such as sucrose, glucose, fructose, lactose,
maltose, and galactose. Some common names for sweeteners found on food labels include the
following:
brown sugar raw sugar
cane sugar
confectioner’s sugar
corn syrup
corn sweetener
dextrin
crystallized cane sugar
invert sugar fruit juice concentrates
honey
high-fructose corn syrup
malt syrup molasses
maple syrup
turbinado sugar
sorbitol
sucroseglucosefructose
mannitol
dextrosemaltoselactose
Background #4: Sodium

“Salty” is an acquired taste. Although thought of as one and the same, salt and sodium are
different. Table salt is the common name for sodium chloride and contains 40% sodium.
Sodium is a mineral that occurs naturally in food. The body needs sodium to maintain proper fluid
balance, to regulate blood pressure, to transmit nerve impulses, and to help muscles relax. Sodium
is referred to as an electrolyte, because it transmits electrical current in the body.
One out of five Americans is sodium sensitive and increased sodium in the diet may lead to high
blood pressure or hypertension, a major risk factor for heart disease, stroke, and kidney disease.
One teaspoon of table salt contains 2,323 milligrams of sodium. The daily recommendation for
children and many adults is less than 2,300 milligrams per day. Persons 51 and older and those
of any age who are African American or have hypertension, diabetes, or chronic kidney disease
should reduce intake to 1,500 milligrams. U.S. consumption is much higher.
In addition to salt added at the table, sodium is in processed foods and prepared foods from
restaurants. Other sources of sodium include Mono-sodium Glutamate (MSG), soy sauce, baking
soda, baking powder, and additives such as di-sodium phosphate. Cured meats such as ham,
bacon, and lunch meats contain sodium. Sodium is also found in drinking water, especially if a
water softener is used.
Consumers can limit sodium intake by eating fewer prepared food, switching to low-sodium
products, and eating more fruits, vegetables, and whole grains. Cooking at home is a big step
towards reducing sodium. Herbs and spices used for seasoning can replace sodium in many foods.
There is a spice chart on page 15 and herb and spice mix recipes on pages 19-21 in the Cent$ible
Nutrition cookbook. Draining and rinsing canned beans can reduce sodium by 41%. Iodized table
salt for home use is recommended since a small amount of iodine has been added to help prevent
goiter, a thyroid gland condition.
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Background #5: Eating Out
Preparing meals at home allows the cook to control added fat, sugar and sodium. Plus the cook
can plan ways to increase fruits, vegetables, whole grains and dairy products. Research clearly
shows that families eat more nutritiously when they eat home prepared meals versus eating away
from home. Sometimes, people do have the opportunity to eat out at a restaurant. There are
many choices at restaurants. Consumers can use the same basic skills from making grocery store
decisions in restaurants. Americans consume 3 of their total calories from foods prepared outside
the home.
Water, low-fat milk or unsweetened teas are usually available. Consumers can ask for wholegrain bread products when available. A pre-dinner salad can add vegetables and also help the
diner curb hunger feelings so he/she eats less of an entrée. Steamed, grilled or broiled dishes are
lower fat than fried or sautéed foods. High-fat foods that should be eaten sparingly include salad
dressings, gravies, and creamed sauces. Take home bags or boxes can be used to take home food
left once a person is full. This not only spreads the calories to another day, it also is less wasteful
of the money spent on restaurant food.
2010 Menu Labeling Law
By summer 2012, the new menu labeling laws will be in place with many of the changes
occurring before that date. The law requires restaurant and retail food establishments with 20
or more locations to include calorie content of standard items on the menu and menu boards.
Vending machine owners with 20 or more machines must disclose calorie content for certain
items in close proximity to the item or selection button. Not included in this legislation are movie
theaters, bowling alleys and airplaines -- or any establishment whose main purpose is not to sell
food.
Sources:
USDA Dietary Guidelines for Americans, 2010
Food and Drug Administration
Duyff, RL; Mount JR, & Jones JB (2011). Sodium Reduction in Canned beans after draining, rinsing. Journal of Culinary Science & Technology. 9(Z), 106-112.
www.fda.gov
Dairy Council of California. (2008). Health Connections: Defining differences in trans fatty acids 5(2)1-3.
Healthy Alternatives; Background
Cent$ible Nutrition Program University of Wyoming Family and Consumer Sciences
Dept 3354; 1000 E. University Ave.; Laramie, WY 82071
Visit us on the web: www.uwyo.edu/centsible
This material was funded by USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance
Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet.
To find out more, in Wyoming call 800-457-3659 or contact your local social services office. In accordance with Federal
law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color,
national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director,
Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3272 (voice)
or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.
0811
Healthy Alternatives, Background page 5
Healthy Alternatives
Digitized Video Clips
3 – Meals in Minutes: Nutrition Tip (1:45)
Trans-fatty acids: what are they,
disadvantages to health, locating on
labels
6X – Holiday Meals: Nutrition Tip (1:11)
Reducing fat or calories in holiday
foods, portion sizes
11 – Family Traditions: Altering Recipes
(3:28)
When to alter recipes, ideas for
healthy alterations
11 – Family Traditions: Tortillas (:40)
Example of how to make an alteration
with homemade tortillas
15 – Mixes: Nutrition Tip (1:23)
Comparing magic mix soup and
commercial cream soup
15 – Mixes: Convenience (:58)
Comparing box meal to meal from
mixes
21X – Chicken: Nutrition Tip (1:23)
Major nutrients in chicken, skimming
fat off broth
23 – Making Do: Nutrition Tip (1:06)
Concerns with convenience foods,
preparing vs. homemade pockets
30 – Eggs: Egg Substitutes (1:43)
Demonstration of making your own
eggs substitutes for cooked recipes
32 – Breakfast: Hunger (4:14)
Demonstration of making a grazing bag
34 – Herbs: Nutrition Tip (1:49)
Using spices to replace fat, salt and
sugar; complimenting spices
34 – Herbs: Cooking (4:44)
Herbs to compliment foods, preparing
spice mixes, tips for cooking
36 – Cooking: Nutrition Tip (2:29)
Altering recipes for better health
38 – Fast Food: Nutrition Tip (2:11)
Different types of fats found in foods
39 – Desserts: Shop Tip (5:43)
Selecting dessert from the store
39 – Desserts: Why Desserts (1:57)
The role desserts can have in a
healthful meal
39 – Desserts: Cobbler (4:49)
Demonstration of how to make a fruit
cobbler and fruit crisp
39 – Desserts: Toasting Nuts and Folding
(1:15)
How to toast nuts and fold frothy
batters
39 – Desserts: Baked Apple (2:59)
Demonstration of how to make a
baked apple, a dip, and parfaits
40 – One Pot Meals: Nutrition Tip (1:30)
Roles of fats as a nutrient and ways to
reduce fats in foods
x = appears in more than one lesson
Healthy Alternatives: Digitized Video Clips
Cent$ible Nutrition Program University of Wyoming
Family and Consumer Sciences, Cooperative Extension Services
Dept 3354; 1000 E. University Ave.; Laramie, WY 82071
Visit us on the web: www.uwyo.edu/centsible
This material was funded by USDA’s SNAP-Ed. USDA and The University of Wyoming are equal opportunity
oproviders and employers.
10.2011